How to Calculate Heart Rate Zone 2

Heart Rate Zone 2 Calculator

Optimize your aerobic base and endurance training

Your Personal Zone 2 Target

Lower Limit — BPM

Upper Limit — BPM

How to Calculate Heart Rate Zone 2

Zone 2 training is the cornerstone of aerobic development. It is often referred to as "steady-state cardio" or "base training." Training in this zone improves mitochondrial efficiency, fat oxidation, and metabolic flexibility.

The Calculation Methods

There are two primary ways to determine your Zone 2 heart rate range manually:

• The Max Heart Rate Method: This is a simple calculation where Zone 2 is defined as 60% to 70% of your maximum heart rate. (Max HR = 220 – Age).
• The Karvonen Formula (HRR): This method is more precise as it accounts for your fitness level by including your Resting Heart Rate (RHR). Zone 2 is calculated as 60-70% of your Heart Rate Reserve plus your Resting Heart Rate.

Real-World Example

Let's look at a 40-year-old individual with a resting heart rate of 60 BPM:

1. Calculate Max HR: 220 – 40 = 180 BPM.
2. Calculate Heart Rate Reserve (HRR): 180 – 60 = 120 BPM.
3. Lower Bound (60%): (120 × 0.60) + 60 = 132 BPM.
4. Upper Bound (70%): (120 × 0.70) + 60 = 144 BPM.

For this individual, the Zone 2 training window is 132 to 144 BPM.

The "Talk Test" for Zone 2

If you don't have a heart rate monitor, you can use the "Talk Test." In Zone 2, you should be able to maintain a full conversation without gasping for air, but your breathing should be noticeably deeper than when at rest. If you can only speak in short sentences, you have likely crossed into Zone 3.